Estes Park Opinion

A real pain in the back

Posted:
09/16/2012 10:19:52 AM MDT

They say that 80 percent of humans will be affected by back pain at some point in their lives. The good news is that most everyone will recover from serious back pain, studies say the 90 percent will get better, most within seven weeks. "Back pain" is not a diagnosis, it is a symptom of a true medical condition.

The causes of back pain are numerous. Most causes of back pain are usually physical; however it is important to also know that emotional stress can play a large role in how severe pain is and how long it lasts. "Stress" itself, affects the body in crazy ways, including causing back muscles to become tense and painful. Untreated depression and anxiety can make back pain feel worse, as does insomnia.

We can basically categorize the cause of true physical back pain into four primary groups: mechanical problems, injuries, acquired conditions and diseases, infections and tumors.

Injuries, such as sprains and fractures can cause either short-lived or chronic back pain. Tears in the ligaments that support the spine can occur from twisting or lifting improperly. Most fractured vertebrae are often the result of osteoporosis. Less commonly, back pain is caused by more severe injuries that result from accidents and falls.

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Many medical conditions can cause or contribute to back pain. Some of the most recognized acquired conditions are scoliosis, spondylolisthesis, various forms of arthritis (including osteoarthritis, rheumatoid arthritis and ankylosing spondylitis), and spinal stenosis. Osteoporosis is not painful itself but it can lead to painful fractures. The list of conditions also includes; pregnancy, kidney stones or infections, endometriosis, and fibromyalgia.

Lastly, and the most uncommon causes of back pain can be infections that involve the vertebrae. Tumors, too, are relatively rare causes of back pain.

The good news is that, in many cases, back pain can be prevented and there are ways that we can practice preventative measures that will give us a better chance of not experiencing those pains and conditions associated with aging. These preventative measures will also give you added protection against an injury caused by an accident or activity.

First and most importantly, is to maintain a healthy weight. Excess weight takes a toll on the entire body and in particularly on your low back.

Strengthen the muscles of the torso; this includes abdominal and back muscles. Remember when you had back pain, you were supposed to do abdominal exercises? Still this is partly true, as long as the strengthening includes exercises for your back as well. Remember, it's about strengthening all the muscles of your trunk.

Learn and practice lifting things properly. This doesn't mean by not using your back, it means by standing close to what you are moving, utilizing your legs and upper body better, contracting your abdominal muscles while engaged in an awkward position.

A stronger body overall will provide protection during events where extra stress might be put on the lower back. Strengthen your legs, butt, hips, arms and shoulders. They all play a part in offsetting the physical stress while utilizing your entire body in any activity or accident.

Flexibility is a huge reason why back pain occurs. When your hamstrings are tight they attach directly into your pelvis, which attaches to your lower spine. The tight hamstrings then pull on the pelvis which directly pulls on the low back. The hamstrings aren't the only culprit; limited range of motion in the trunk will increase your risk of injury and increased back pain.

Remember to allow your entire body the opportunity to warm-up before any activity, this includes the muscles of the back.

Always practice good posture and body mechanics, support your low back when you are seated for long durations of time, reduce your stress levels and make sure you are sleeping on a good and comfortable mattress. After all, we spend a third of our lives lying on it.

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